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5 tips to stop belly bloating

5 tips to stop belly bloating


Whether you feel like you’ve gained five pounds in the past few days, made some poor food choices, or you just feel constant discomfort—there’s definitely a reason for your belly bloating AND there’s many solutions for it!

Here are my top 5 tips to STOP belly bloating

1. Eat slowly

As I talked about in one of my previous articles, eating slowly is essential to proper digestion of your food! In order for your brain to tell you when you’re full, it needs up to 20 minutes to send you the signal to stop eating!

tips to stop belly bloating chew slowly gif

(Image c/o giphy)

2. Decrease your intake of processed food

Processed sugars, saturated fats, dairy, carbonated drinks, and artificial sweeteners are the most commonly found sources of an upset stomach and belly bloating. INCREASE your intake of whole fruits and veggies, especially those with a high water content!

vegetables gif

(Image c/o giphy)

3. Chill out

RELAX! Stress hormones disrupt the digestive system! Always try your best to take time out of your day to FOCUS ON YOU, even if it’s just a ten-minute walk around the block. Along with relaxation comes a good night’s sleep! A lack of sleep distorts your perception of hunger and appetite, often leading you to overeat highly processed foods which can make you bloated!

relax gif

(Image c/o giphy)

4. Up your fiber intake

Choose unprocessed, whole foods that are high in fiber to decrease bloating and improve your digestive system! Fruits and veggies such as watermelon, honeydew, cantaloupe, cucumbers, grapes, berries, avocado, pears, oranges, bananas, celery, and leafy greens are a great way to nourish your body AND fight off belly bloating while flushing out toxins.

(Image c/o tumblr)

5. Stop, drop, and chug water

A lack of water and an excess of sodium in your diet can lead to discomfort and unwanted bloating. From my experience, I have found that starting my day with about 32 ounces of water (that’s a liter!) helps to jump start my digestion and wake up my body early in the morning! DRINK MORE WATER!

water gif

Starving, fasting, and using laxatives are NOT the answer to your belly bloating!! Whole fruits and veggies, water, exercise, and sleep will put you on on the road to success and will help you achieve your flat tummy!

These tips to stop belly bloating were written by Ashley Hampton (PumpUp:@rawincollege), a college student looking to spread the power of the raw vegan lifestyle through her positive posts and vibrant photos. Check out her blog.

5 tips stop bloating pumpup blog

10 darn scrumptious healthy breakfasts for marvellous mornings

10 darn scrumptious healthy breakfasts for marvellous mornings


Breakfast is a most egg-cellent meal. Films have been named after it. Guitar-carrying crooners shower it with praise, and for good reason: breakfast is a way of saying good morning to your body. Evidence suggests that healthy breakfasts can regulate your appetite and even improve cognitive function. In the wise words of Parks and Recreation's Ron Swanson, there has never been a sadness that can't be cured by breakfast food. Not a morning person? Short on time? Get your creative juices flowing and your razor-sharp juicers running. We're doing simple, scrumptious, and healthy breakfasts that you can scramble together in an instant. There has never been a sadness that can't be cured by breakfast food - Healthy breakfasts

Vegan raspberry nice cream

Raspberry nice cream // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member @justy

  • 2 ripe frozen bananas
  • 10 raspberries
  • 1/2-1/4 cup of coconut milk

Pulse bananas and raspberries together. Add coconut milk gradually, blending until desired consistency is achieved.

Banana berry protein smoothie bowl

Banana berry protein smoothie bowl // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member limitlesstyle

  • 1 ripe frozen banana
  • 6 large strawberries
  • 6 oz almond milk
  • 2 scoops whey protein

Blend all ingredients together until smooth and pour into a bowl. Top with coconut flakes, bee pollen, sunflower seeds, and goji berries.

Homemade granola

Homemade granola // Healthy breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mjvspa

  • 140g (about 1 1/2 cups) oats
  • 25g (1/4 cup) almonds
  • 25g (1/4 cup) hazelnuts
  • 30g (1/3 cup) shredded coconut
  • 55g (1/4 cup) honey
  • 40g (1/4 cup) melted coconut oil
  • Dash of cinnamon

Preheat oven to 170C/325F.  Mix all ingredients together in a large bowl, and lay it out on a flat baking sheet lined with parchment paper. Bake for 20 minutes, shaking the pan and tossing the mixture with a spatula every 5 minutes or so. Cool the mixture slightly, then break it up into clusters.

Whole grain french toast

Whole grain french toast // Healthy breakfasts from the PumpUp Blog

Recipe courtesy of PumpUp member linel

  • 1/3 cup almond milk
  • 1 egg
  • Dash of cinnamon
  • 1/4-1/2 tsp honey
  • 3 thick slices of whole grain bread

Whisk together milk, egg, cinnamon, and honey until well blended. Pour mixture into a shallow, wide bowl. Heat up a large skillet and melt a bit of Earth Balance or unsalted butter. Soak bread in mixture, shake off excess liquid, then cook each side until browned. Serve with fresh fruit.

Puffed pancakes

Healthy puffed pancakes // Breakfast recipes from the PumpUp Blog

Recipe courtesy of PumpUp member bodysoulspiritfitness

  • 2 eggs
  • 1/2 cups of your choice of milk
  • 1/2 cups of your choice of flour(s)

Preheat oven to 425F. Whisk eggs together in a large bowl, then add milk until fully blended. Fold in the flour until just mixed.  Heat up in a hot cast iron pan until the bottom of the pancake develops a thin skin. Place pan in heated oven for 12 minutes.  Pancake should be puffed up and slightly browned. Top with fruit of your choice!

Fruity granola bowl

Fruity Granola Bowl // Healthy Breakfasts from the PumpUp Blog

Photo courtesy of PumpUp member gettingfitjourney

Layer bottom of the bowl with yogurt, then top with sliced fruits. Add granola as desired.

Miniature banana bites

10 healthy breakfast ideas - banana bites

Recipe courtesy of PumpUp member @thenewalexandra

  • 1 banana
  • A few tsps of the yogurt of your choice
  • Oats, granola, or nuts
  • Handful of blueberries

Cut banana into slices and add a dollop of yogurt to each. Top each 'bite' with slight amounts of toasted oats, cereal, homemade granola and one blueberry.

Superb superfood oat bowl

Superfood oat bowl // Healthy breakfasts and recipes from the PumpUp Blog

Recipe courtesy of PumpUp member mariajumps

  • 1/3 cup oats
  • 1/3 cup almond milk
  • 1/4 tsp chia seeds
  • 1/4 tsp ground flaxseeds
  • 1 tsp maca powder
  • 1 banana
  • Handful of museli
  • 3 strawberries
  • 5-8 blackberries
  • Handful of blueberries
  • 1 tsp natural peanut butter
  • 1 tsp honey
  • Handful of hemp hearts
  • Sprinkling of bee pollen

Mix oats, almond milk, chia seeds, and flaxseeds together in a medium bowl. Heat for one minute in the microwave, then mix in maca powder. Slice a banana and layer it on the oatmeal. Dust it with muesli and top with the fruit. Layer on the natural peanut butter, honey, hemp hearts, and bee pollen.

Cinnamon chia overnight oats


Recipe courtesy of PumpUp member gillianmicah

Mix all ingredients listed above and pour into a mason jar. Chill overnight. Heat up in the morning if desired, or eat it as is.

Open-faced watermelon fruit bowl

Watermelon Fruit Bowl // Healthy Breakfast Recipes from the PumpUp Blog

Recipe courtesy of PumpUp member annamanda

  • 1 small watermelon
  • 1 tangerine
  • 1 cup of sliced pineapple

Slice watermelon in half. Trace and carve out a semi-circle shaped bowl from the watermelon. Cube the carved watermelon and place it back into the fruit bowl. Mix in tangerines and pineapple chunks.

10 healthy breakfast ideas // Recipes from the PumpUp Blog

Loved these 10 healthy breakfasts? Let us know how you make your healthy breakfast in the comments below! If you're participating in PumpUp's June Fitness Challenge, you'll earn 20 points for sharing a photo and the recipe of your breakfast.

Creatively Eating Healthy: Online and Offline Alternatives to Recipe Sites

Creatively Eating Healthy: Online and Offline Alternatives to Recipe Sites


No matter how keen we are on eating healthy, sometimes we are just out of ideas on what to eat today. Googling recipes don't always help. All we get are dry instructions with the impossibility of predicting whether it will be tasty, before we actually make it first. This usually ends up being a hit and miss… Here’s how to spice up your healthy menu:

Stay up to date with Reddit for innovative ideas

There are some awesome subreddits out there, I recommend especially: r/Cooking, r/Baking, r/Recipes and r/Healthyfood. The Reddit crowd picks up food trends and promotes innovative solutions. If you’re up for some experimentation in the kitchen, it’s the place for you. For instance, check what Reddit bakers have to say on unusual baking ingredients.

Join baking and cooking forums

Some of the most popular ones are Chef Talk and Discuss Cooking. Meet the people who are also passionate about food. Swap tips, inspire each other, get some advice, and get cooking. What’s cool about the forums is the instant feedback and comments on the recipes. That way you know a recipe is good without trying it out first!

Follow someone who inspires you

I’m sure you already have found someone who inspires you to start eating healthy and stay fit. Follow them on social networks and see what recipes they have checked out and what they’re recommending. That way you’re more likely to find a recipe that’s spot on, full of flavour and gets your taste buds going!

That’s Pinterest-ing!

If photos are more inspiring for you than a dry list of ingredients with a set of cooking instructions, pinterest is the place for you. You can either follow message boards created by popular healthy eating experts or just type a word that comes to your mind: smoothie, bran muffins, you name it! You will find it all. What’s more, you can pin all these interesting things to your own board to try out later.

Swap meals with a friend

If you have a fellow healthy food enthusiast, but you both complain from lack of ideas - swap your favourite meals! What’s an everyday food for you might be completely unusual for your friend. Prepare the dish, meet up and...swap! You might just discover a new favourite! If you want to cook it for yourself, ask your friend to teach you how, step by step.

Feeling inspired?

Boredom in the kitchen is a first step to a slippery slope into unhealthy comfort foods. Prevent it by seeking inspiring ideas for your day to day diet. If google search fails - reach out to the more unconventional resources. Healthy food equals healthier YOU!

creatively eating healthy

About the Author

Charlotte Wright is the founder of the Muffin Paradise blog: baking paleo, gluten-free and traditional muffins. Connect with her on Facebook, Twitter and Pinterest.

Triple-Layered Vegan and Gluten free Berry Banana Bread

Triple-Layered Vegan and Gluten free Berry Banana Bread


A couple days ago I got the chance to go to the “Strawberry Festival” that’s held here in Costa Rica each year to help our local berry growers and farmers from a zone that was damaged by an earthquake back in 2009. Now, strawberries are my favorite fruit so you can guess I came back home with around 3kg of strawberries, and not only that, but also 1kg of blackberries. Naturally I had to find a way to use up all of that fruit, so I came up with a fantastic layered banana bread recipe for you guys! I’m bringing all of my favorites for this: oats, bananas and berries. And of course: it can be modified to fit everyone’s dietary needs; I got you on that one!

How to make triple-layered gluten free berry banana bread


  • 3 cups flour (oat or almond)
  • 3 ripe bananas
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 2 1/4 cups applesauce (or two eggs)
  • 4-5 big strawberries
  • 1/4 cup blackberries (or blueberries)

vegan gluten free triple layered banana bread

Mix all ingredients together except for the strawberries and blackberries until well combined. You can use a food processor or do it by hand. Separate the mixture into three equal parts; these will be the base for your layers.

First layer: It’s done! You don’t have to add anything else, so go ahead and pour it into your loaf pan.

Second layer: Mash your strawberries until a purée is formed and mix in with the banana bread base. You can use your food processor for all of this to make it WAY easier. Once the mixture gets pink, pour it into your loaf pan. Your middle layer’s all done!

Third layer: Again, mash your blackberries or blueberries until puréed and mix in with the base until it gets purple, pour into your loaf pan. Done!

Now you can decorate with more berries, or simply place it in the oven (at 370°F) for around 40-50 minutes, keep checking on it. It’s done when a toothpick comes out clean. Once you get it out of the oven, hide it from your friends and family because we all know you don’t want to share this beauty, do you? (Just kidding, sharing is caring). Enjoy!

This triple-layered berry gluten free berry banana bread is a recipe by PumpUp member mariajumps. Keep her pumped on the PumpUp app here!

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How to optimize your health with food combining — the right way

How to optimize your health with food combining — the right way


What is food combining?

Food combining is the practice of pairing food based on what mechanisms are needed to properly digest nutrients, optimizing digestive energy consumption and waste production. Certain combinations of food groups will minimize digestive-based stress so that you can feel better and have more energy. The way that food combining works for your body is analogous to refurnishing your house with energy-efficient appliances, which reduces how much you pay for utilities.

I learned about Food Combining from my friend and mentor Nadya Andreeva. She wrote an amazing book on how to develop a healthy relationship with your body called Happy Belly. Highly recommended read!

Poor food combinations

  • Leave the body feeling heavy and sluggish
  • Are stressful for the body and make it work harder than it needs to
  • Are a main source of toxins entering the body
  • OK once and a while but not something you want to put your body through 3-5 times a day.

meat cheese sandwich poor food combination

Common Hard to Digest Food Combinations

  • Pizza
  • Pasta with Meat Sauce and Cheese
  • Sushi
  • Yogurt Parfaits with Granola and Fruit
  • Meat and Cheese Sandwiches
  • Eggs and Toast
  • Meat and Rice
  • Fruit after a meal

Good food combinations

  • Prevent grazing all day.
  • Make you less likely to overeat.
  • Prevent feeling bloated and gassy after a meal.
  • Are easier on digestive track, the liver and body as a whole.
  • Leave you with more energy to heal, detox and get on with your day.
  • Will help your body to come back into balance and maintain a healthy body weight.

Easy to Digest Food Combinations:

  • Meat/ Fish/ Eggs and Veggies
  • Spiced Oatmeal with dried fruit
  • Beans and Rice/ Grains
  • Quinoa and veggies
  • Soups such as bone broth with a little well cooked meat and veggies or Blended Vegetables
  • Red Lentil and Vegetable Soup with Millet Bread
  • Veggie Stir-fry or salad with Hemp Seeds and Avocado
  • Green Salad with pomegranate seeds

Screen Shot 2015-03-24 at 2.33.49 PM

Food Combining Take Away Points:

  1. Animal proteins don’t mix with starches like bread, pasta and potatoes but they do mix with good fats and green veggies.
  2. Fruit should be eaten alone, on an empty stomach and NOT for dessert
  3. Dairy (especially cheese) does not digest well with anything.

When it comes to a meal, the less different food groups the better! Keep it simple!

food combining 3 rules pumpup

Remember these are just guidelines, there should be NO hard and fast rules when it comes to food. If you eat a poorly combined meal, thats okay, don’t beat yourself up about it! There are thousands of more opportunities to make loving choices in this lifetime!

This is a post by Gillian B. Follow her on PumpUp @gillianb and connect with her on Facebook for more tips about health, wellness, and holistic living.

Fun facts about kiwi


Love Yourself by nourishing yourself with kiwis! 2 kiwis (1 serving) have twice the vitamin C of an orange and roughly the same amount of potassium as a banana! What’s your favourite fruit? Share about it on the pumpupapp:

Broccoli Christmas Tree


We’d gladly rock around PumpUp member momma_j’s broccoli and tomato tree on Tasty Tuesday! Fun Fact: Broccoli is very high in Vitamin C, making 1 cup of chopped broccoli the Vitamin C equivalent of an orange. Spread Positivity with others on #PumpUp!


PumpUp member seahaynes struggled with her eating habits over the past year and she posted her first #transformation pic, so keep her pumped! “From eating nothing (113 lbs) to eating everything unhealthy (130 lbs, top pics, Oct 17) I’ve finally found balance. I’m currently at 126 lbs after losing weight and gaining muscle.” She’s making great progress and wants to #SpreadPositivity by encouraging everyone to stay dedicated to their goals!


Avocado, lettuce, lentils, beets. This salad makes us swoon! Post your #foodiefriday pics!
What’s your favourite autumn lunch recipe? Do you eat seasonal? Let us know!

Clean pancakes


We’d eat these clean pancakes with fruit and raw cacao sauce all day, all night, no regrets, just pancakes.

What are you favorite ways to make healthy pancakes? Reblog and comment!

Spotlight Series: Sofia Y.

Today on the PumpUp blog we got to know Sofia and uncovered the many layers that this amazing 18 year-old from NY truly has. Ever thought about going vegan? Sofia talks all about her vegan lifestyle and why it works for her. Have you struggled with body image or an eating disorder? Yep, Sofia tells us how she battled her anorexia and bulimia. You know you want to learn about Sofia’s story, so keep reading! 

Sofia joined the PumpUp Fam in March of this year, she learned about it from people on Instagram saying how great it was. Sofia says, “I didn’t want to post too much exercising stuff and food stuff on my Instagram because I felt like my friends would think that I was trying to be like a health-freak or something like that. PumpUp is a great community; it made me feel comfortable and I love its positive vibes and how everyone’s so nice and supportive.”

We wanted to know what Sofia’s life was like before she began using PumpUp and a lot was different. “Last year I was still a meat eater, even though I did try vegetarianism and pescetarianism (eat fish) for around 2 weeks each. However, I was still eating junk food.” Food was an especially difficult area for Sofia as she had been battling eating disorders. She lets us know, “I struggled with eating disorders, mainly bulimia, which developed from anorexia. I’ve tried not eating ANYTHING, which led me to water fasting for 14 days straight. My mind was messed up. I cried everyday and I was so hungry. It was terrible.” Sofia’s workouts were also inconsistent, “I would focus a lot on my cardio because I thought lifting weights would make me look “manly”, and I didn’t want to have any muscles. I wanted to be skinny like models. I would always come back home from school in the afternoon and search for unhealthy snack. Donuts, croissants, cookies, chips, cakes, muffins, you name it.” This was Sofia’s life last year, and she has definitely grown and changed as a person. She began to embark on a journey that was healthy for the long-term.

Since January of 2014 Sofia started to really kick it into high gear. She says, “I met this guy who was super fit and healthy, so he really inspired me to be my best as well. I started training 5-6x a week. I fell in love with it and I fell in love with that man who supported me. I started practicing yoga. Of course I still couldn’t do a headstand then. But one night 2 weeks later, I was trying it, and I succeeded.” That one night got Sofia hooked on yoga, and as she says, “I became addicted to yoga and the beauty of it. I started to practice every single day for at least an hour.”

Sofia’s struggles with her appearance didn’t just go away overnight either. She tells us that despite working out she was binging almost every night. Finally she decided to try something new and that was veganism.  She says, “I’ve tried it before last year at one point for 2 weeks, and it worked really well. I loved how this diet made me feel, so I officially transitioned into veganism around February, 2014.” Sofia watched a ton of videos, documentaries, read books, and questioned experts, that all made her realize a vegan lifestyle was one that suited her perfectly. Being vegan helped Sofia stay conscious and aware of animals, nature, our food markets, and most of all what she was putting into her body.

“After joining PumpUp in March, I was already well into my healthy routine, but being apart of the PumpUp community gave me more motivation and reasons to stick with it.” Sofia explains to us how other PumpUp members have coached her along the way. She says, “The members of PumpUp act as if they are my couch cheering me on through my workouts, I’d feel so useless if I couldn’t finish my workout! Seriously though, PumpUp has really helped me stay on track, stay healthy, eat the right foods, do the right thing, and most of all be the best that I can be.”

Want to know how Sofia lives her days now? “I wake up early in the morning to hit the gym and workout. Then I come back home, shower and get ready. I make myself a nice smoothie and drink it while driving to school. That’s my morning… and I FREAKING LOVE IT.” We love your transition into a way healthier lifestyle and a healthier person Sofia, keep it up!

Why Sofia Turned Vegan and Why It Works:

“One saying really stuck with me, “If you can’t stand the way how your food’s made, don’t eat it.” I can’t stand the meat factories, and the horrible environments where they keep the animals before they are butchered. I can’t stand the genetically modified food they feed to the animals so they grow fatter, so they have more meat to serve to consumers. I can’t stand watching innocent animals die because WE want to eat a burger, a NY strip steak, or a chicken Parmesan. So that’s why I decided to become a vegan. I became a vegan to boycott meat or any animal products. I don’t feel the need to have that kind of food, and I can get just enough nutrition from plants. My motto? Don’t ask me about my protein if you don’t want me to ask you about your cholesterol ;)

I receive my protein through leafy greens, beans, and tofu. I receive my vitamins and carbs through fruits and starchy plants like potatoes and rice. I receive my fats from fruits like avocado and spreads like hummus. I stopped limiting my calories.

I used to limit myself to only having no more than 500-1000cal a day to now unlimited (around 2000-3000 calories.) And want to know the best part? I have not gained any fat weight. I’ve gained muscle and lost fat overall. I feel much healthier, stronger, happier, and more awake. I can wake up in the morning without feeling greasy because of the food I ate from last night. I can eat 2 bowls of rice or a whole basket of oven baked no-oil, no-salt potato fries without feeling guilty. And that is awesome.”

Sofia’s Favourites:

Fave Part About PumpUp: “I love being able to communicate with all the lovely members of PumpUp. I love it when people comment on my post, something about that just makes me so happy. I love it when people ask me questions about anything from “How did you start yoga?” or  ”Where you get that mason jar?” I love to inspire and be inspired by people.”

Best Advice: “Do not give up. Even if your progress is slow as hell, just keep doing what you are doing (ok, maybe kick it up a level), but keep doing your thing, don’t care about what people think of you. You WILL be rewarded.”

Go To Drink: “Oh you better believe my favourite drink is my chocolate banana smoothie! It is so delicious and easy to make. Just blend bananas, cocoa powder, and water together.”

Fave Meal/Snack: “One of my favourite meals is curry vegetables/tofu with rice and my 2 favourite snacks are watermelon and avocado on bread.”

Motivational Saying: “Don’t give a shit about what people think and what they say, just keep doing your thing, just keep working through it. Dance with it. Flow with it.”

Sofia’s Frappana Recipe:

“It’s a smoothie-coffee blend my friend and I invented. Basically blend your freshly brewed black coffee, banana, agave syrup/coconut sugar, and any kind of non-diary milk together. Super easy and yummy. Perfect on a Monday morning when you just need that kick of caffeine but you also want that sweet fruity smoothie as well. I have a video of it on my Instagram for everyone that wants to take a look!”

Want to know who motivates Sofia to keep pushing and living her healthy life? That’s easy, “My biggest motivation is my boyfriend, he’s also a member of this app! Also my friend, who I’ve inspired to start this healthy lifestyle. She became obsessed with working out and lifting weights as well. We would show each other our progress and gains.”

In starting her journey Sofia has learned to do a ton more cool ways to do handstands and headstands. She says, “I’m much more flexible than before, and definitely workout at least 6x a week now. Even on rest day I’d have the urge to workout cause I’m just so used training being part of my day and posting it on PumpUp right after.” And we love that you post – because seeing your pics motivate all of us! What is in store for Sofia now and what does she want to accomplish? “I hope to lose more body fat, gain more muscles, and be more flexible.”

With any success comes hard work and at times we have setbacks. Sofia understands this first hand. She says, “Because of my eating disorder history, I have to remind myself that I’ve come so far and I don’t want to go back to that horrible days. I’ve worked so hard to build up the healthy body of mine. I don’t want to screw it up again. I have to fight through my cravings of eating junk food like bakery goods (they are my weakness). I found a vegan bakery and satisfied my sweet tooth there. One time I wanted to eat fries so badly I ran out in the pouring rain and drove to Burger King’s drive-thru just to get a large order of French fries. Did I feel disgusting afterwards? Yes. Did I sort of regret it? Yes. But I get that we are only human, we all have setbacks. The next day I just get right back on track. I hit the gym like I normally would and I sweat all those negativities out.”

To stay active Sofia hits up the gym a lot, and also walks her dog everyday. She goes out with friends to the beach and they do yoga and go paddle boarding. She says, “I just try to be fun while being active. I don’t necessarily need to go the gym and seriously train but I like it.”

More About Sofia:

“I am trying to become a yoga instructor, but it costs a ton of money to take those classes, so I’m still figuring out. I just graduated high school and I’ll be starting university in September for a Pharmacy major. I’m also an artist. Well, I don’t want to speak too highly of myself because there’s always room for improvement and growth, but I do like to believe I draw and paint pretty well.

I play piano as well, stop attending lessons after I’ve reach NYSMA level 7. Unlike a lot of girls, I love to watch sports and not just to watch those good-looking players running around with a ball. A ticket to see the world cup would be a dream come true!”

We at PumpUp LOVE everything about your journey Sofia. We are so proud with how far you have come and how you have turned your life around to be so much healthier. Sharing your story, your pics and your knowledge on PumpUp is so inspiring and we hope you keep all of your hard work up. Follow Sofia @sofiayang1204 because she’s just all around awesome. 

4 Tips For Eating Clean On The Go!

You work hard to live an active lifestyle, but let’s face it – sometimes it’s difficult to follow a squeaky clean eating plan. We don’t always have the luxury of preparing every meal in our own kitchen, and even if we did, chances are we wouldn’t always have the motivation or energy to do so. In fact, one of the most popular comments that I get from my clients and readers is that they know what they should eat, but when hunger, stress, or lack of time enters the picture, all willpower and desire to stay on track falls by the wayside. 

Does this sound like you?  If so, try these 4 tips to keep your good nutrition habits going strong. 


1. Look for naturally-portable whole foods. You’re busy. I’m busy. We’re all busy! Admittedly, the foods that are best for us can take a bit of time to prepare – leafy greens need washing and chopping, whole grains need cooking, and it’s easy to swap this preparation time for something quick that comes out of a drive through window. But don’t worry, because there are lots of healthy, whole foods that are easy to carry with you on the go. These foods also don’t contain the artificial ingredients, chemicals, and additives that many processed convenience foods do. Stock your kitchen with the following and make these foods your go-to’s when you need some grab-and-go nourishment:

  • Whole fruits like apples, oranges, bananas, plums and pears
  • Baby carrots, pre-cut celery sticks, and sliced cucumbers
  • Nuts (almonds, walnuts, pistachios, pecans, and brazil nuts are all great choices)
  • Whole grain crackers
  • Whole grain granola bars (ideally ones with sugar grams in the single digits)
  • Dry whole grain cereal
  • Tuna pouches
  • Hummus
  • Natural nut butter
  • Dried fruit
  • Shelled defrosted edamame pods

2. Don’t forget the grocery store when evaluating quick lunch options. Not a fan of bringing your own lunch to work? Next time you’re evaluating the nearby restaurants, consider the grocery store. Many have prepared meals that are much healthier (and cheaper) than what you’ll find on restaurant menus. Look for salads topped with lean protein, chopped fruit and veggies, whole grain-based dishes, sandwiches on whole grain bread, and prepared sushi.

3. Become a fan of leftovers. Consider doubling or even tripling the quantities for dishes you prepare at dinner, and packaging those meals up as leftovers to be eaten throughout the week. Grain-based salads, soups, and chili are particularly well-suited for this as they tend to keep well in the fridge. If you’re firing up the BBQ, toss on a few extra pieces of lean beef, chicken, fish, or tofu, and grill them up so they’re ready to add to weekday meals.


4. Try getting your nourishment in liquid form. One of the easiest ways to get the nutrition your body needs (especially after a workout) is in the form of a smoothie. I’m not just talking about some fruit blended up with a scoop of protein powder. Make it a supercharged smoothie by adding a few handfuls of dark leafy greens, a source of healthy fat such as nut butter or chia seeds, and coconut water which helps to re-balance electrolytes. If you need some ideas, feel free to check out my favourite post-workout recovery smoothie, or find inspiration in some of these blended creations. Invest in a big shaker cup with a lid and you’ve got a perfectly portable meal!


Now tell me, what are some of your strategies for maintaining your healthy eating habits when you’re on the go? Share in the comments below!

About the Author: Outside of her full-time job, Angela is a fitness instructor, personal health coach, and blogger. When she’s not creating recipes and writing blog posts, she can be found running half marathons, traveling, and eyeing up her next purchase at Lululemon. To learn more about Angela, check out her blog, You can also get your hands on her free e-book, Creating a Whole Foods Lifestyle (complete with 10 healthy, delicious recipes) by subscribing to email updates.


P.S. Don’t forget to download PumpUp to start living a more active and healthy life today!